physical. 02/17/15

    Chris. Elevator.
    Chris. Elevator.

    High-hang power clean:

    3 x 5 @ 40-50% of power clean 1RM

    Then:

    Hang power clean:

    5 x 3 @ (up to) 70% of power clean 1RM

    Rest as needed between sets. Today focuses on position, execution, fluidity. Pace and weight are distant seconds. Take time, make positional adjustments as needed, and work hard. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

    And then, 6 rounds of:

    6 Kettlebell squat thrust + deadlift* @ (up to) BW
    10 reps “GYAOTG”
    :30 sec. rest

    Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor. They include:

    Elevator
    Rocking chair
    Hip-up
    (Elevator/ rocking chair hybrid)
    Front roll (From and back to standing)
    – Back roll (From and back to standing)

    *Today, use two kettlebells to reach designated weight